James Grage's Rewired 9-Week Fitness Trainer - Day 22 Arms

Congrats—you've pushed yourself past the first phase of the Rewired Trainer! You've gotten a taste of James Grage's superset-heavy approach to building excellent arms, and now it's time to take things a step further. Bring a new sense of intensity to your training with this second stage by hitting the gym twice daily.

During this phase, you'll learn to wake up to an energizing morning sweat session with 30 minutes of steady-state cardio. During your second workout, you'll make your muscles burn with compound sets. Targeting the same muscle group with two or more consecutive exercises will force you to recruit muscle fibers that weren't initially engaged. Consider it proofreading for your muscles.

Week 4Watch The Video - 04:11

The Thinker: Go without something you would normally bring to a workout, such as music. You can have a great workout even when something goes wrong.

The Provider: Take back your diet! Add one healthy food that you don't usually eat to your daily lineup, and encourage your family or friends to try it, too.

The Socializer: This week, be as social as you want, but pick one of your social vices and cut it out completely. You can live fit and still have fun!

The Feeler: Do something fun before or after your workouts to remind yourself that training doesn't have to be a chore.